How to Increase Joint Flexibility

by Jsantos, July 31, 2014

How to Increase Joint Flexibility

Stretching generic cialis is a simple yet effective way to keep your joints healthy. It doesn’t matter if you do yoga or just follow a routine at home, acquiring the discipline to regularly perform stretches will benefit you from the moment you start. Keeping healthy joints trough exercise plus a healthy diet and lifestyle will ensure you an overall wellness and beautiful aging process. Now, when it comes to stretches, there are several methods you can perform. Today we selected three. Check them out and start moving those joints.

Static Stretching

This is the most common form of stretching. While effective for recovery purposes, the static method is not as effective as contract-relax method (next) in terms of achieving long-term increases in range of motion (ROM). Static stretching is contraindicated prior to resistance training, as it can temporarily lower your strength levels. There are two types of static stretching. In static-active stretching, you move slowly toward your extreme range of motion for the joint you are stretching and upon reaching the desired level of tension, hold for 20 to 60 seconds. In static-passive stretching, you have a partner move you toward your maximum range of motion, as you relax during the stretch. Although you should never bounce or jerk while performing static stretches, it is sometimes effective to pulse rhythmically several times, as long as you are well within your present range of motion. During the pulsing rhythm, your nervous system will be able to anticipate and accommodate your movements, resulting in an effective stretch.

Dynamic Stretching

Dynamic stretching involves swinging the arm and/or legs in a controlled manner. Various patterns can be utilized. When stretching dynamically, you should not exceed the present range of motion of joints in question. There are several methods you can use to ensure the safety of this type of stretching. First, an even, controlled rhythm must be established, with swinging movements initially well within the current range of motion, and then gradually increase the amplitude of the movement, until you are at the desired level of tension at the end point of the movement. Second, the stretch reflex can be averted by stopping the moving limb prior to the target joint reaching the end of its range of motion. As an example, during a standing dynamic hamstring stretch, you can swing (kick) your leg into an outstretch hand, which stops your foot at the end of each swing, prior to the extreme range of the hip joints. The nervous system will anticipate this, and as a result, the stretch reflex will be minimized or even eliminated. Please bear in mind that these ares specialized movements, and care must be taken with their use.

Contract-Relax (CR) Method

The contract-relax method is performed with a partner who carefully provides resistance for the muscle being stretch, prior to actually stretching it. The rationale behind this method is that when you contract a muscle before stretching it, you inhibit the stretch reflex. This built-in safety mechanism is set very conservatively, however, ‘confusing’ the muscle through this type of stretching is quite safe and effective when done properly. The contract-relax method is particularly effective during the latter part of the warmup, as the muscular exertions promote an increase in body temperature.

One benefit of contract-relax stretching is that the targeted muscles become stronger in their extreme ranges of motion. Keep in mind that the moment a joint reaches a new level of flexibility, the associated muscles now have a small region that has never experienced contraction. For this reason, gains in flexibility should be coupled with strength gains in the extremes ranges of motion.



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